Cheese CottagevsNuts Coconut Meat (Raw)
Cheese Cottage has 84 calories and 11g protein per 100g. Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g Cheese Cottage has more protein, Cheese Cottage is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Cottage vs Nuts Coconut Meat (Raw)
Go with Cheese Cottage at just 84 kcal per 100g — 76% fewer calories.
Cheese Cottage packs 11g of protein per 100g (52% of calories from protein) — the better pick for muscle growth and recovery.
Cheese Cottage is the heart-friendlier option with lower saturated fat.
Cheese Cottage provides 103mg of calcium per 100g — a much better source for bone health.
Cheese Cottage has only 4.3g carbs per 100g — the clear choice for low-carb diets.
Nuts Coconut Meat (Raw) has 2.4mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Cheese Cottage
No major nutritional red flags stand out per 100g.
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Cottage Lowfat 2% Milkfat | Nuts Coconut Meat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 84kcal4% | 354kcal18% | <0.1kcal |
| Protein | 11g22% | 3.3g7% | +7.7g |
| Total Fat | 2.3g3% | 34g43% | <0.1g |
| Saturated Fat | 1.3g6% | 30g149% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.3g2% | 15g6% | <0.1g |
| Dietary Fiber | — | 9.0g32% | — |
| Sugars | — | 6.2g | — |
| ✨Vitamins | |||
| Vitamin A | 69mcg8% | 0mcg0% | +69mcg |
| Vitamin C | — | 3.3mg4% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | <0.1mg1% | 0.24mg2% | <0.1mg |
| Vitamin K | — | 0.20mcg0% | — |
| Vitamin B6 | <0.1mg3% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0.42mcg18% | 0mcg0% | +0.42mcg |
| Folate | 10mcg3% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | 0.23mg18% | <0.1mg2% | +0.21mg |
| Niacin (B3) | <0.1mg1% | 0.54mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 321mg14% | 20mg1% | +301mg |
| Calcium | 103mg8% | 14mg1% | +89mg |
| Iron | 0.13mg1% | 2.4mg14% | <0.1mg |
| Potassium | 120mg3% | 356mg8% | <0.1mg |
| Phosphorus | 148mg12% | 113mg9% | +35mg |
| Magnesium | 8.9mg2% | 32mg8% | <0.1mg |
| Zinc | 0.61mg6% | 1.1mg10% | <0.1mg |
| Copper | <0.1mg3% | 0.43mg48% | <0.1mg |
| Manganese | <0.1mg1% | 1.5mg65% | <0.1mg |
| Selenium | 15mcg27% | 10mcg18% | +4.5mcg |
🔬Nutritional Analysis
Calories: Cheese Cottage is significantly lower in calories at just 84 kcal per 100g compared to 354 kcal for Nuts Coconut Meat (Raw) — that's 321% fewer calories, making Cheese Cottage the better choice for calorie-conscious diets.
Protein: Cheese Cottage provides more protein with 11g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Cheese Cottage offers better value for building and maintaining muscle.
Fat: Cheese Cottage is the leaner option with 2.3g of total fat per 100g compared to 33.5g. Cheese Cottage has less saturated fat (1.26g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Cottage: 69mcg vs 0mcg), Vitamin B12 (Cheese Cottage: 0.42mcg vs 0mcg), Riboflavin (B2) (Cheese Cottage: 0.234mg vs 0.02mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Manganese (Nuts Coconut Meat (Raw): 1.5mg vs 0.015mg), Iron (Nuts Coconut Meat (Raw): 2.43mg vs 0.13mg), Sodium (Cheese Cottage: 321mg vs 20mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Cheese Cottage fits a low-carb or keto diet. Cheese Cottage fits a low-fat diet. Nuts Coconut Meat (Raw) fits a low-sodium diet. Nuts Coconut Meat (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Cottage or Nuts Coconut Meat (Raw)?
- Cheese Cottage has more protein with 11g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Cheese Cottage or Nuts Coconut Meat (Raw)?
- Cheese Cottage is lower in calories with 84 kcal per 100g versus 354 kcal.
- Is Cheese Cottage or Nuts Coconut Meat (Raw) healthier?
- It depends on your goals. Cheese Cottage has 84 calories and 11g protein per 100g, while Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Cottage or Nuts Coconut Meat (Raw)?
- Cheese Cottage is leaner with 2.3g of fat per 100g compared to 33.5g.